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Burj2Burj Half Marathon 2024
InnerFight Endurance takes on the challenge!
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
On the 22nd of June 2022 at one minute to midnight, coaches and athletes from InnerFight Endurance ran the Burj to Burj fastest known time route. The idea was to link two of the most iconic buildings in Dubai whilst doing something that we loved - distance running!
InnerFight Endurance at the Burj2Burj Half Marathon 2024
Skip forward to the 21st of January 2024. At 05:59AM, 3000 runners lined up to take on the Burj to Burj half marathon. Billed as UAE’s fastest and most scenic Half Marathon, the iconic route takes runners from the Burj Al Arab to the Burj Khalifa.
Amongst the 3000 participants were 32 InnerFight runners and coaches, grateful and ready for the challenge. There was also big support from the InnerFight and Dubai’s endurance communities, who gave up their time to support and encourage the runners.
Dubai is an innovative and fast-moving city, so naturally there are always new running and endurance events being started. Some return and some don’t. With such a strong backing from the local running community, an iconic route and an ideal slot in the UAE race calendar, this race is something special.
Everyone at InnerFight Endurance is looking forward to running it again next year! If you’d like to join us at this race in 2025 (or any of the upcoming events this year), get in touch at endurance@innerfight.com!
One-Hour Workout: Revving Your Swim Engine
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